CrossFit WOD, March 6, 2019


Wednesday 6/3/2019

Movement Prep
5Min AMRAP
10m duck walk
10 cosac squats
10m monster walk
20 single leg hip extensions
60second bridge

Strength & Conditioning
Back Squat (4 x 8 @65-70%)
* between each set 12 jump squats

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP
8 Box jump overs 24/20"
5 ttb
3 Power snatches

Rx – 52.5/35
Int – 42.5/30
Sc – 30/20, step overs, hanging knee raises

Accessories
Metcon
5 Rounds
5 Push ups
3 strict HSPUS
5 unbroken kipping HSPUS

rest 90seconds between efforts

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